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Fu Fu's l337 journal
- Thread starter fufu
- Start date
fufu said:
Oh... I didn't see that listed under the classes you were taking... Yeah, I definately want to attend those as well, I don't think they're offered totally online for me... I think they did offer a "hybrid." Partially online, partially in class... Not sure how that works exactly.
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Today's workout -
Today was geared towards hypertrophy, light weight, yeah buddy!
flat bb bench(wide grip) - RI 90 seconds
set #1 - 10 reps at 155 lbs
set #2 - 10 reps at 155 lbs
DB incline press - RI 80 seconds
set #1 - 8 reps at x2 65 lbs
set #2 - 7 reps at x2 65 lbs
set #3 - 8 reps at x2 55 lbs
When I would press up I wouldn't bring the DB's together, I would try to keep them out wide, the tension is mean like that.
cable flies - RI 75 seconds
set #1 - 10 reps at x2 50 lbs
set #2 - 10 reps at x2 50 lbs
pullups - RI 90 seconds
set #1 - 6 reps(neutral grip)
set #2 - 6 reps(overhand)
DB rows - RI 90 seconds
set #1 - 10 reps each side at 85 lbs
set #2 - 10 reps each side at 85 lbs PR
These raped my abs.
lever rows - RI 30 seconds
set #1 - 8 reps at 75 lbs
set #2 - 8 reps at 75 lbs
set #3 - 8 reps at 75 lbs
I did pretty light weight on this. I held back my shoulder blades for a couple seconds w/ slow negatives. I did them mainly for my shoulder impingement problem.
cable cg pushdowns - RI 60 seconds
set #1 - 10 reps at 130 lbs
set #2 - 10 reps at 140 lbs
5 minute cooldown walk, stretch.
Great workout. I haven't had a great upperbody workout in a while. I haven't done so much high rep(high rep for me anyways) shit in a while. It felt good though. My chest felt pretty abused afterwards, which is kind of hard for me to accomplish. Most important of all is, I had no shoulder pains at all. I did some rotator cuff stretching, I'll do the movements for them later today.
Today was geared towards hypertrophy, light weight, yeah buddy!
flat bb bench(wide grip) - RI 90 seconds
set #1 - 10 reps at 155 lbs
set #2 - 10 reps at 155 lbs
DB incline press - RI 80 seconds
set #1 - 8 reps at x2 65 lbs
set #2 - 7 reps at x2 65 lbs
set #3 - 8 reps at x2 55 lbs
When I would press up I wouldn't bring the DB's together, I would try to keep them out wide, the tension is mean like that.
cable flies - RI 75 seconds
set #1 - 10 reps at x2 50 lbs
set #2 - 10 reps at x2 50 lbs
pullups - RI 90 seconds
set #1 - 6 reps(neutral grip)
set #2 - 6 reps(overhand)
DB rows - RI 90 seconds
set #1 - 10 reps each side at 85 lbs
set #2 - 10 reps each side at 85 lbs PR
These raped my abs.
lever rows - RI 30 seconds
set #1 - 8 reps at 75 lbs
set #2 - 8 reps at 75 lbs
set #3 - 8 reps at 75 lbs
I did pretty light weight on this. I held back my shoulder blades for a couple seconds w/ slow negatives. I did them mainly for my shoulder impingement problem.
cable cg pushdowns - RI 60 seconds
set #1 - 10 reps at 130 lbs
set #2 - 10 reps at 140 lbs
5 minute cooldown walk, stretch.
Great workout. I haven't had a great upperbody workout in a while. I haven't done so much high rep(high rep for me anyways) shit in a while. It felt good though. My chest felt pretty abused afterwards, which is kind of hard for me to accomplish. Most important of all is, I had no shoulder pains at all. I did some rotator cuff stretching, I'll do the movements for them later today.
DB rows raped your abs?
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Today's workout -
hypertrophy stuff
olympic squats - RI 2 minutes
set #1 - 10 reps at 225 lbs
set #2 - 10 reps at 225 lbs
set #3 - 10 reps at 225 lbs
Wow, these went really fast and easy. The last set I messed up counting so I did a couple extra reps at the end to make sure I had ten. I might have done 11 or 12 though.
DB RDL's - RI 2 minutes
set #1 - 12 reps at x2 100 lbs
set #2 - 12 reps at x2 100 lbs
set #3 - 12 reps at x2 100 lbs PR
These went great too. They really stirred up the breakfast that was sitting in my stomach though, I felt a little queezy. Grip was only slightly failing which is an improvement. Last time I did the same sets/reps with lighter DB's my grip was far more raped than it was today. I need heavier DBs, the DB RDLs are one of my favorite movements but I can't progress much with them anymore. Guess I'll switch back over to BBs until I get to my new gym.
Short workout, but a great workout. My last lower body workout was pretty taxing and I was still soar from it, so I did lower volume today. A great workout nontheless.
hypertrophy stuff
olympic squats - RI 2 minutes
set #1 - 10 reps at 225 lbs
set #2 - 10 reps at 225 lbs
set #3 - 10 reps at 225 lbs
Wow, these went really fast and easy. The last set I messed up counting so I did a couple extra reps at the end to make sure I had ten. I might have done 11 or 12 though.
DB RDL's - RI 2 minutes
set #1 - 12 reps at x2 100 lbs
set #2 - 12 reps at x2 100 lbs
set #3 - 12 reps at x2 100 lbs PR
These went great too. They really stirred up the breakfast that was sitting in my stomach though, I felt a little queezy. Grip was only slightly failing which is an improvement. Last time I did the same sets/reps with lighter DB's my grip was far more raped than it was today. I need heavier DBs, the DB RDLs are one of my favorite movements but I can't progress much with them anymore. Guess I'll switch back over to BBs until I get to my new gym.
Short workout, but a great workout. My last lower body workout was pretty taxing and I was still soar from it, so I did lower volume today. A great workout nontheless.
Short but sweet. Nice numbers on both lifts.
Good workouts, but you keep forgetting to post arm day.
Should be something like:
Dumbell Isolation Curls, 20 sets X 20 reps. Monday through Friday.
Should be something like:
Dumbell Isolation Curls, 20 sets X 20 reps. Monday through Friday.
fufu said:
Lawl you should spike your insulin with 300 grams waixy maize, then 15 min later each 4 pizza's, and see how much extra adipose tissue you can gain from one meal. My guess 1 LB. Your body probably can't metabolize anymore. Lawl. Still a fun experiement.
fufu said:
Heh... I didn't eat for ~6 hours hours tonight, and as soon as I got home I had my normal last meal of the day, but had 3 pieces of pizza as well... I'm contemplating having more pizza or a protein bar now...
I really need to start working on losing weight soon though...
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Seanp156 said:Heh... I didn't eat for ~6 hours hours tonight, and as soon as I got home I had my normal last meal of the day, but had 3 pieces of pizza as well... I'm contemplating having more pizza or a protein bar now...
How much weight do you need to drop?
My hams are really pretty sore this morning too from the RDL's. My hams often get sore, but my quads don't seem to much.
I've been around 185.8 or so each morning consistently, so I guess 6-7lbs...
fufu said:
I've been around 185.8 or so each morning consistently, so I guess 6-7lbs...
fufu said:
Good stuff. It's funny. My hamstrings get sore almost 100% of the time, and so do my glutes. My quads only sometimes, and my upper body few and far between.
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Hmmm, my quads and glutes usually get very sore, but hams, eh, not so much. I think it has been several months since they have been. When I squat more PL style the insides of my legs get sore, idk exactly what muscle it is though, they are near the groin.
fufu said:
One or more of many hip adductors most likely: adductor magnus, adductor longus, adductor brevis, pectineus, and gracilis I believe.
Brutus_G
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Calves always seem to be a bitch for me. Butt thighs hams and chest can be very bad also. I dont get sore shoulders i've done heavy negatives for 3x3 no soreness they have never been sore i mean i could tell after the negatives they were weak but they were not sore.
fufu said:
hows your calves now?
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Today's workout -
bb bench press - RI 2 minutes
set #1 - 10 reps at 45 lbs (warm up)
set #2 - 10 reps at 95 lbs (warm up)
set #3 - 4 reps at 185 lbs (edge of inner palm on ring)
set #4 - 4 reps at 185 lbs (middle finger on ring)
set #5 - 4 reps at 185 lbs (pinkies on ring)
These sets got progressively easier, my bench feels much better with a closer grip.
incline DB press - RI 2 minutes
set #1 - 6 reps at x2 70 lbs
set #2 - 6 reps at x2 70 lbs
set #3 - 6 reps at x2 70 lbs
lat pulldowns (neutral grip) - RI 2 minutes
set #1 - 5 reps at 175 lbs
set #2 - 5 reps at 180 lbs
set #3 - 5 reps at 185 lbs PR
These felt great.
seated cable rows(neutral grip) - RI 2 minutes
set #1 - 8 reps at 135 lbs
set #2 - 8 reps at 135 lbs
set #3 - 8 reps at 135 lbs
Haven't done these in a bit, I've improved on my form.
face pulls - RI 60 seconds
set #1 - 10 reps at 80 lbs
set #2 - 10 reps at 80 lbs
single arm machine preacher curls - RI 90 seconds
set #1 - 10 reps each arm at 50 lbs
set #2 - 10 reps each arm at 50 lbs
Easy stuff, tried getting as much forearm action out as I could, trying to focus on the bicep. A little hard for me because I have long forearms.
rotator cuff shenagins, I didn't stretch because someone sprayed this awful air "freshener" in the gym, I had to get out.
Solid workout. Sets went smooth, no struggling reps. I had a good monday morning workout. Wow. AND I got a couple hours less sleep than I usually do AND I left to go to the gym only an 1 1/2 hours after waking instead of 2-2 1/2 hours. Awesome. 2 minutes RIs seem to take forever, funny how different an extra 30 seconds feels.
bb bench press - RI 2 minutes
set #1 - 10 reps at 45 lbs (warm up)
set #2 - 10 reps at 95 lbs (warm up)
set #3 - 4 reps at 185 lbs (edge of inner palm on ring)
set #4 - 4 reps at 185 lbs (middle finger on ring)
set #5 - 4 reps at 185 lbs (pinkies on ring)
These sets got progressively easier, my bench feels much better with a closer grip.
incline DB press - RI 2 minutes
set #1 - 6 reps at x2 70 lbs
set #2 - 6 reps at x2 70 lbs
set #3 - 6 reps at x2 70 lbs
lat pulldowns (neutral grip) - RI 2 minutes
set #1 - 5 reps at 175 lbs
set #2 - 5 reps at 180 lbs
set #3 - 5 reps at 185 lbs PR
These felt great.
seated cable rows(neutral grip) - RI 2 minutes
set #1 - 8 reps at 135 lbs
set #2 - 8 reps at 135 lbs
set #3 - 8 reps at 135 lbs
Haven't done these in a bit, I've improved on my form.
face pulls - RI 60 seconds
set #1 - 10 reps at 80 lbs
set #2 - 10 reps at 80 lbs
single arm machine preacher curls - RI 90 seconds
set #1 - 10 reps each arm at 50 lbs
set #2 - 10 reps each arm at 50 lbs
Easy stuff, tried getting as much forearm action out as I could, trying to focus on the bicep. A little hard for me because I have long forearms.
rotator cuff shenagins, I didn't stretch because someone sprayed this awful air "freshener" in the gym, I had to get out.
Solid workout. Sets went smooth, no struggling reps. I had a good monday morning workout. Wow. AND I got a couple hours less sleep than I usually do AND I left to go to the gym only an 1 1/2 hours after waking instead of 2-2 1/2 hours. Awesome. 2 minutes RIs seem to take forever, funny how different an extra 30 seconds feels.
fufu said:
